Continuing the Oly-focused class work, Thursday’s program turned to the snatch, in particular focusing on the extreme ends of the lift: the initial pull and the overhead squat.
Over 5 months ago, we wrote a post on setting up and then performing the first pull of the snatch (“STARTING FROM SNATCH“). Both the post and the class it was based on arose after watching a workout wherein the majority of athletes, while working hard to use their hips properly and not pull early, were rendering that work moot with awkward set-ups and sloppy 1st pulls. As we noted in the post,
“It’s doubtful this was intentional, but you cannot start with something sloppy or out of place and then expect what follows to be efficient and well executed. To end well, you must start well.”
Thursday’s class consisted of 4 sets of 3 snatch pulls, each pull taken from the floor to the waist with no shrugs or high-pulls. The 3 reps were touch and go, and the lack of shrug or high pull allows the lifter to add more weight than they could snatch (suggestion was to shoot for 110% of your max snatch). The purpose of the heavy snatch pulls is to build control in the initial phases of the snatch. Remember, the goal of the 1st pull (from the ground to just past the knees) is to put the body in the best position for an explosive 2nd pull. Wrenching the bar from the ground as hard and fast as possible creates an long list of problems, each one compounding on another, quickly becoming an uncontrollable train wreck.
To help the other end of the snatch, the receiving position, and more specifically the need to keep control over the core with the bar overhead, the day’s met-con was a favorite CFDC mix of OHS, burpees and a short run (250m). Each class was broken into groups of 3, with each group working through the triplet in order. So, once P1 had finished their OHS, they stepped away from the bar to do the burpees and P2 stepped up to start their OHS.
Definitely a tough combination, especially with the OHS programmed at higher-than-normal reps. Be sure to get out and enjoy the great Fall weather, and we’ll see you on Sunday (Elements = ring work and other sundry gymnastic-ky skills).